Are you a regular to the Functional Fit classes on Wednesdays? We are going to be putting the strength you've gained over the past month in the deadlift and back squat to transfer to the push press. Let the power for the stronger leg muscles do the work to drive the weight over head. 10 sets is a lot but it give you a lot of opportunity for corrections to technique and weight increases as you get more comfortable. Enjoy!


  • Push Press 10 x 3 OTM (on the minute)


3 rounds for time

  • 21 front squats

  • 15 Hanging Knee Raise

  • 9 Box Jumps


5 sets of:

  • 1 core exercise (coach's choice)

  • 8/leg bulgarian split squat


At first glance this workout might seem super confusing, but once you get going it won't be so bad.. on the brain. The body is going to get worked, but I guess that's what we signed up for. Essentially the workout starts at a slow pace where you will have a good amount of rest throughout the first 3 rounds. As we progress deeper into the 'tsunami warning' we have less and less time to get out alive. Scale appropriately to get the most of the workout and hopefully it turns out to be only a false alarm.


"Tsunami Warning"E2M x 3 rounds 

  • 7 thrusters,

  • 7 pull-ups

  • 7 burpees

  • 3 min max cal row

  • Rest 2 min


  • 37 thrusters

  • 7 pull-ups

  • 7 burpees

  • 3 min max cal row

  • Rest 2 min

Finally, OTM x 3 

  • 7 thrusters

  • 7 pull-ups

  • 7 burpees


Top weight (75/55)

1. 45/35 & jumping pull-ups 


Starting with some weightlifting then followed by a WOD. The goal of this combination is to overload the deadlift in the skill portion, giving it a 'lighter' feel once you get to the WOD. If the form is on point, don't be afraid to push heavier weights than you have in the past. In the WOD, the goal is to survive the deadlifts and the ab mat sit-ups, and get as many calories as possible in the minute on the bike, as that will be your team's score for today.


  • Deadlifts - 6 x 5 E2M building to a heavy set of 5


"Flat Tire"

In Teams of 3 - Rotate on the minute x 12 (4 rounds)

  • 10 Deadlifts (~60-70 of heavy 5)

  • 20 AbMat Sit-ups

  • Max Cal Bike


  • 1. 12-16 AB Mat sit-ups (~40 seconds of work)


We made it to the weekend, and with that we got a fun Saturday planned. The day features two parts - heavy bench press, and a partner chipper WOD. Give both a good effort and encourage your partner, and other teams during the WOD.


  • Bench Press build to a heavy set of 3 in 10 minutes, working with a partner


For Time (20 Min Cap)

In a partnership, switching working partner when needed (1 person working at a time)

  • 60 Hanging Knee Raise

  • 80 DB Snatch (35/25)

  • 100 Weighted DB Stepovers (35s/25s)

  • 80 DB Snatch

  • 60 Hanging Knee Raise


  • 1. lighter weight


A back to back to back medium distant workouts for Functional Fit class today. Hit each of the three WODs hard, as you have 3 minutes to recover between. Try to get through as many rounds as possible in the 7 minute cap, and catch your breath to do it all over again with a different couplet of exercises. 


3 - 7 min AMRAP w/ 3 min rest

Part 1. 7 min AMRAP:

  • 15 DB Thrusters 

  • 15 Plate GTO

  • Rest 3 min

Part 2. 7 min AMRAP:

  • 15 KB Swings

  • 15 Ring Row

  • Rest 3 min

Part 3. 7 min AMRAP

  • 15 Cal Row

  • 15 Burpees


Thursday's classes will get another opportunity to work on the Olympic Lifts, with the snatch being on the menu for today. Spend a bit of time working on dialling in the technique. The daily WOD is a similar version to a workout called "fight gone bad" come in and find out why.


  • Hang Power Snatch - Tech


OTM Stations, working for 45 seconds and transitioning in 15 seconds

  • Wallballs (20/14)- KB

  • High Pull (Green/Yellow)

  • Box Jumps (24"/20")

  • Push Press (75#/55#)- AirBike

  • Rest 


Wednesday's class will get our weekly dose of the deadlift, however this time, we have the option to test out the trap bar. Let your coach give you a rundown of the differences between the regular bar and the trap bar and choose what you want to use during the skill. One of the limiter in the deadlift, especially for multiple reps, can be the grip strength. During the WOD we have a chance to work on that with our farmer's carry. Grab a heavy set of DBs or KBs and test out those grippers!


  • Deadlifts 5 x 5 building up E90s (straight bar or trap bar)


12 min AMRAP - 

  • 6 laps of the gym, double DB or KB farmer walk

  • 12 AB Mat Sit-up

  • 18 KB Squats 

  • 24 Skips


We hope that you had a great long weekend, but now is time to get back into the gym! We'll get the fitness week started with a fun partner workout and a fun new skill. Our goal for the skill is to get upside down, but don't let that intimidate you from showing up, there are plenty of scaling options to let the skill be accessible for all abilities. Enjoy!


Wall Walk or Handstands


2 Rounds for Time, working with a partner:

  • 100 Calorie Row (switching every 25 cal)

  • 50 Hand Release Push-ups (switch when needed)


  • 1. 80 cal row (switching at 20 cal)

  • 40 push-ups from a bar


Synchronized Saturday is the theme for this Saturday's class. We will start off with a couple of games that will get you moving, and the WOD will be with a partner. It will be a fun time. Remember to sign-up prior, as we are often close to the 10 person class cap for these Saturdays. 


GAMES! (If you have any fitness related games, bring your suggestions, don't sweat if not, your coach will have a few fun ones!


Part 1 - 10 min Cap 

  • Synchronized DB Snatch

  • 30 reps at 20/35

  • 30 reps at 35/50

  • 30 reps at 50/70

After each set of 30 reps, complete:

  • 100 single skips or 25 double unders

-Rest 5 min-


  • 7 minutes Synchronized Burpees


  • 1. weights for DB snatch, easy, medium, hard


Today's Functional Fit workout will involve rotating through different exercises on the minute. Pick a variation of the movement that challenges you to work for 45 seconds each minute. If you want to add weight to your lunges, go ahead. If you want an opportunity to practice your double under skips, here is a good chance. However you take on the workout, give it your best effort, and remember, it's Friday!


On The Minute Stations - each minute rotate through the list of exercises, working for 45 seconds and having 15 seconds to rest/transition for 6 rounds (36 minutes)

  • Wallballs

  • Plate ground to overhead

  • Skipping (singles or doubles)

  • Lunges (weighted or unweighted)

  • Plank

  • Rest


Thursday's class we are getting another dose of some of the Olympic Lifting variations. The key to the hang power clean is aggressiveness and speed. After dabbling with Olympic Lifts we are going to continue to get our weekly prescription of deadlifts. We've been progressing on weight and technique over the last month, so if you've been consistently coming to classes, try to push the limit and see what you can safely lift.


  • Hang Power Clean - Tech

  • Deadlift 5,5,3,3,1,1,1 E90s

Building up if you've done the deadlifts over the last few weeks. If new to the deadlift focus on technique over weight, and continue with sets of 3 instead of singles.


3 rounds for time

  • Row 500m 

  • 12 Deadlifts 185/12521

  • Box Jumps 24"/20"


  • 1. lighter deadlifts, reduce height 20"/14"

  • 2. Scale weight and step-ups


Today we are going to work on getting more comfortable with the back squat. We are working through a variety of rep ranges and there should be a noticable difference between the weight you can lift for 8 reps and for 2 reps. Our form shouldn't change as we add weight but our muscles will fatigue in a different way. If you've done this sequence before, try to add a bit of weight. Keeping track of what you can lift for different reps is a good guide for future classes when the back squat is being utilized. 


Back Squat - wave sets E90sWave 1 - 8,6,4,2 Wave 2 - 8,6,4,2 adding weight as the reps decrease and add weight from wave 1 to wave 2


42-30-18 reps of -American Kettlebell Swings (green/yellow)Ab Mat Sit-upsRing Row
Scale -1. lighter kb 2. half the number of sit-ups 


We are looking to take advantage of the good weather while it hangs around. Tuesday appears to be the best day to get outside for some running. The workout is an interval workout with 1 minute rest after each round. The goal is to squat fast, and run quicker than your usual pace. Before the WOD we have another opportunity to work on our shoulder to overhead progressions. If you have done this or a similar sequence before, try to increase the weight.


Shoulder to Overhead progressions - E90s

  • Strict Press 5,5,5

  • Push Press 3,3,3

  • Push Jerk 1,1,1

  • Split Jerk - Tech


10 rounds for time with 1 minute rest between rounds

  • 10 KB Squat

  • 100m Run


  • 6-8 rounds


A simple, but effective work out to start off the week. It might look easy on paper, but if you bring the right intensity, you will be pushed to your limit by the end. You will be in a team of three, rotating every minute on the minute (EMOM) at one station before moving on to the next. The goal is to accumulate as many reps as possible by the end of the four rounds. The reps are scored in calories for the rower and the airbike. For every minute you work, you will have two minutes to rest (while your partners are adding to your team's score), so push hard in your minute of work, and enjoy the rest while you get it.


In a Team of 3: 1 person working, 2 people resting , switching EMOM

  • Row

  • Airbike

  • Burpee

4 rounds each (36 minutes)


Strength Saturday. For the WOD, no running, no biking, no rowing, but that doesn't mean no cardio. We have 55 reps of three very different weighted movements. We will stimulate the whole body and use all of our muscles. In theory, the bigger we are the more we can lift, so body weight (estimated) will be a way to find out the prescribed weights. Don't get caught up in all the math, though, scale appropriately and find challenging weights and work through a steady pace. You might be surprised at how much the heart has to work doing a "strength" workout.


10,9,8,..1 of -

  • Deadlifts 1 x BW

  • Bench Press 0.6 x BW

  • DB Hang Squat Clean 0.2 x BW/DB

EX: 200 lb BW would be 200lb deadlift, 120lb bench press, 40lb DBs 


  • 1. 0.8, 0.5, 0.15% of BW

  • 2. Reduce weight as needed


  • 5 rounds, 3-5 rounds of

  • 5 sets of stairs

  • 10 double crunch


Today's session is focused around a partner cardio workout. Prior to that, we will be priming the legs by doing various loads on the back squat. The forecast calls for some sun and moderate temperatures, so let's get outside while we can still exercise. Keep in mind, the workout will be 20-30 minutes long so don't go out too hot on that first round, and get that sweat on before the weekend!


  • Back Squat (wave sets) E90s

Wave 1 - 8, 6, 4, 2 adding weight each set

Wave 2 - 8, 6, 4, 2 adding weight from wave 1


Partner Nurwor (30 minute cap)

  • 5 rounds each 

  • Partner 1 500m Row

  • Partner 2 400m Run

Both partners working at the same time on opposite stations, once both are done, you switch stations to complete the round. 


  • 1. 300m run and 375m row


A goal of many people is getting an unassisted pull-up. Today we continue that journey. Our skill period is going to be focused on getting your feet off the ground. There is many ways to scale the pull-up and the coach will be by your side to give you options. Ring rows are often an option, but today we will be working banded, jumping, or even weighted. The WOD will only be 10 minutes, but we are going to try for some double under skills. Again, like the pull-up, it is a goal of some fitness enthusiasts to get the often elusive double under. Each round features only 10 reps and the scaling is triple the amount of single unders. Give the double under a shot, and get it done!


  • Pull-ups 5 x 5 E90s



  • push-ups10

  • ab mat sit-ups

  • 10 double unders


  • 1. 3 doubles + 20 singles

  • 2. 30 single unders (yes, 30.)


Another week, and some more deadlifts. Deadlifts are a great tool for developing full body strength, and are an incredibly functional movement, which makes it a perfect fit for our Functional Fit classes. If you've been able to try out a few different functional fit classes over the past couple of weeks this might be your third consecutive week deadlifting, that's great, there has been ample time to recover between sessions so today is another opportunity to show some progress. Try lifting heavier than you have in past weeks if you have had a few deadlifting days under your belt. If you are just getting into the deadlift, let your coach cue you and work on dialling in the form for future progress. 


  • Deadlift 5 x 5 E90s - building up in weight


E3M for 8 rounds (24 minutes)

  • 5 Deadlifts (75% of heaviest set from the skill portion)

  • 7 Burpees over the bar

  • 9 Wallballs (20/14)


  • 1. regular burpees, lighter wallballs 2. 6 rounds


Team Tuesday on tap today. You will be sharing work with two other partners and aiming to get through as many reps and rounds as possible in the unique time domain. Fitness classes don't always need to predicable with consist time frames and rep schemes. Since it is the 25th day of the 9th month, we will work for 25 minutes and 9 seconds, just for the heck of it. Once we get to the cashout, our reps will be 20 and 18 to signify the year. At the end of the day, it doesn't matter what the numbers are, it just matters you show up for the fitness. 


In teams of 3 - AMRAP25:09 

  • 400m run w/medball

  • 60 DB Squat

  • 60 DB Snatch


3 rounds Not For Time

  • 20 DB Side Bends

  • 18 Laying Toes to Bar


We are starting a new week, but the goal is still the same - improve fitness. Our skill will be a repeat from last week with the goal to increase on the weights that we did 7 days ago. If you don't remember what you lifted last week, consider keeping a workout journal to keep track of your progress. If you didn't make it to last Monday's class, no worries, come in anyways and see what the push press is all about. 


  • Push Press 5 x 5 E90s


On The Minute Stations 45 seconds of work/15 seconds of rest. Rotate through the following for 4 rounds (20 minutes):

  • Box Jumps (24/20")

  • Airdyne BikeKB Swings (Grn/Ylw)

  • Renegade Rows (35#/25#)Rest


  • 1. Lighter weights and box step ups